OK, so the title may be a little odd but I’m sure many of you out there are confused when it comes to fat. Should you be eating fat; are you eating enough fat; what kind of fat to eat? Or simply, you didn’t realise that you should be eating fat since you have been told for the longest time to avoid fat.

The Journal of the Academy of Nutrition and Dietetics January issue published a position paper “Dietary Fatty Acids for Healthy Adults”. The Academy’s updated position is: It is the position of the Academy of Nutrition and Dietetics that dietary fat for the healthy adult population should provide 20 percent to 35 percent of energy, with an increased consumption of n-3 polyunsaturated fatty acids and limited intake of saturated and trans fats. The Academy recommends a food-based approach through a diet that includes regular consumption of fatty fish, nuts and seeds, lean meats and poultry, low-fat dairy products, vegetables, fruits, whole grains and legumes.1

This is great news that the Academy has published an updated position paper. As a nutritionist, I have been recommending clients to include healthy fat in their diet. It usually takes a while for people to get used to their idea of eating fat, and the fact that their body functions better with it.

It is vital that you choose the right kind of fat: avocado, organic butter (grass fed and preferably raw), coconut (including oil and cream), organic eggs, raw nuts, seeds (flaxseeds, chia seeds, hemp seeds),  fish (anchovies, herring, mackerel, sardines, salmon) and olive oil. Extra virgin olive oil is great for cooking as well as drizzling over salads.

Avoid trans fat at all cost as it compromises your health and increases your risk of heart disease and other health conditions.

So cease the day and start including some good fat into your diet for a healthier you.

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Source:

1. Academy of Nutrition and Dietetics (2014, January 8). Amount, types of fat we eat affect health, risk of disease. ScienceDaily. Retrieved January 10, 2014, from http://www.sciencedaily.com­/releases/2014/01/140108154055.htm